What is WOW? Be the first to guess on Monday in your class and get a free hat and sweater! This is what we have in store for you the week of October 27th at CrossFit Indestri.
We will begin the week with a lil’ Dead Lift work. If you do not know my stance on Dead Lifts, here it is. Dead Lifts performed during timed workouts is not good for anyone. We recognized this issue early in Indestri’s beginnings and have made an effort to eliminate them altogether. We want to be leaders in the fitness industry with the rest of the best gyms out there, and not playing catch up like the other 10,000 CrossFit gyms that should not have even been open in the first place.
Yes, some people can get away with Dead Lifting against a clock, but the majority of us are not able to consistently keep a tight core with great spinal position through the movement. Luckily I am married to my physiotherapist of a wife, and have had her hounding me repetitively about NOT programming dead lifts in high intensity CrossFit workouts. The result, we have virtually eliminated back problems. However, I do believe dead lifts are of importance as we get older. The ability to lift an object off the ground with great form will lead to longer, healthier lives. This is why we do them during our focus portion of workouts only.
Dead Lift or Sumo Dead Lift (you pick, as they both have benefits) 1-1-1-1-1
Do not breathe while performing each rep! This will keep the core tight!
Increase our heart rates with a partner:
2 rounds of the following:
1. One partner runs suicides while;
One partner holds a plank
*Switch when suicide is done*
2. One partner performs overhead barbell walking lunge (choose a challenging weight) turf to turf while;
One partner holds hollow body
*Switch when lunge is done*
3. One partner accumulates 2 minutes of handstand hold while:
One partner performs 25 atomic sit ups/25 back extensions over and over
*Switch when handstand hold is finished*
Let’s look at the Power Snatch. We will become a power snatch based facility rather than snatch. Reason? If we lack mobility, as many of us do (yours truly), we are putting ourselves at risk of permanent shoulder damage. I do not want to deter anyone from doing full snatch. If you are interested, please talk to one of our experienced coaches and see if it is the right thing for you to do. This is why CrossFit has done so well at Indestri for the last 4 years. Our coaches have tried to lead all of you down the right path. We do have a barbell club, and 4 lifting platforms if you are truly interested in performing the full movement of the snatch. It is pure art when someone executes it well.
Power Snatch 2-2-2-2-2
Increase our heart rates:
Every two minutes complete the following for 20 minutes:
1 Power Snatch (80% of heaviest lifted in focus)
50 Double Unders
*If you are not able to perform Double Unders, 75 Singles at a quick pace*
Midweek, hit heavy Power Snatch yesterday, time to follow up with some heavy back squats to begin this CrossFit workout! Love the back squat. Second favourite lift of all time (First is Hang Power Clean. 20 years spent doing hang power cleans, and the one exercise I will not give up. By far the best movement to train explosive power in all sports) . Remember, keep it safe with the back squat. Although we say hips back to initiate the movement, we also want to see your knees start to flex while being forced outwards. Do not over-exaggerate the forceful push outwards of the knee. We want to keep it in line with our toes. When knees start tracking forward or inward, more and more stress is put on our ligaments. We also lose torque to power through the movement.
Back Squat 1-1-1-1-1
Increase heart rates with the following
Every other minute for 10 minutes perform the following:
5 Back Squat at 75% of your heaviest lift in focus work today
As many burpees as possible for remainder of minute
Rest one minute
Oooh, the dreaded Thursday! Let’ start off with a shoulder therapy and stability exercises for our focus work. We have done an excellent job of cleaning up back issues, knee problems, and need to focus more on shoulders. How do we do this? Be smarter with programming. Less high repetition shoulder workouts, decrease how many kipping pull ups are attempted, and incorporate all the ancillary exercises we can into our programming.
Banded shoulder work
Scapula retraction drills
Overhead barbell lunges
Increase your heart rates:
Some of you may know this workout from fundamentals graduation….
“Fight Gone Bad”
3 rounds of each for 1 minute
Row for calories
If you can, always try to get in a few minutes early to get in some mobility work. We always try to touch on mobility work or dynamic stuff to get your joints moving well, but the more mobility the better! Especially as we start to age. It is Friday, and most of us will be wrapping up the week! Some will come in and get their WOD on during Saturday’s workout. If you have missed a workout this week, and want to hit it up, take advantage of open gym on Saturday and Sunday. Ask the coach on duty to learn how to use the clock (although, I do not think our coaching staff knows how to operate most of the functions either). Here is your workout!
Weighted Pull Ups 5-5-5-5-5
*SS Ring Rows 10-10-10-10-10 and;
Ring Dips until failure
Increase your heart rate:
Turf to Turf “Annie”
25 Turf to turf sprints
50 Sit Ups
20 Turf to turf sprints
40 Sit Ups
15 Turf to turf sprints
30 Sit Ups
10 Turf to turf sprints
20 Sit Ups
5 Turf to turf sprints
10 Sit Ups
CrossFit Indestri (Athletics)
200 Mountain Road, Unit 3
Collingwood, ON L9Y 4V5
705 444 0006